10/27/16

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Back Squat - 12 reps
      Standing Shoulder Press - 9 reps 

#1  This is 10 rounds of continuous work:
      Pullup            1-2-3-4-5-6-7-8-9-10 reps
      Air Squat      15-14-13-12-11-10-9-8-7-6 reps

#2  BB Row
      4 sets x 8 reps at 55% of clean 1RM or heavier.

#3  Do one round of:
      Sledgehammer VS Tire (vertical swing) - one minute (30 seconds per side)
      REST - one minute
      Cable Row - 1 minute, as many quality reps as you can